GLOW: BNPGR’s Health Transformation Project: Chapter 3

Which path?

Inner: try to change the borderline parameters and improve them. Parameters to be improved could include inflammatory markers and/or lipid profile and/or improving CBC & Iron and /or Thyroid markers and/or vitamins and mineral deficiencies and/or Glucose metabolism and/or liver health and/or kidney health

Outer: Glowing skin

             Luscious hair

             Eye care

             Oral care

The Team:

This remained the most challenging aspect. Sanjay took it very seriously. We kept discussing various names.

 We had to get team leaders on board who were

  1. Experienced in handling similar programs or programs of a similar scale
  2. Leaders & motivators
  3. Ready to dedicate enough time, which meant they had to be ready to compromise their own life and schedule. This kind of project takes a toll. Even in previous editions, the better half of many leaders had almost complained to us about the amount of involvement of their life partner in the program and how their marital life was getting affected.
  4. Aware of group dynamics. When you deal with large numbers, you must be able to manage all kinds of people: the understanding ones, the selfish ones, self-centered ones, always ready to follow the leader, always ready to challenge the leader, nay-sayers, negative energy generators, programme supporters, programme derailers.
  5. & Most important wavelengths must match. The leader should make the process enjoyable.

After many discussions, we could form our team, consisting of

6 teams

&

6 team leaders:

Deepa M with her team Deepa’s Tashan

Sheila with her team Jab We Met

Both were leaders during previous seasons and have a God-given gift of motivating even the dead to run a sprint.

Shreyas & his team Udaan

A Winner in the previous season and now an MC member

Suvendu & his team Jagga Jasoos

Suvendu was a team leader as well as a winner during earlier seasons.

Anisha Pant with her team Panga

The winner during an earlier season &

Anisha Sawant with her team Badmash company

Although she was a relatively new member, her experience living a gluten-free lifestyle and navigating a topsy turvy health journey enabled her to easily resonate with the programme

Sanjay R, as usual, handled heading and chasing the number game. It was his job to handle Nay Sayers and innocent troublemakers.

Meeta: She was responsible for project deadlines and acted as a check on us, the execution team; the data manager, and a sorting hat for forming different teams.

Sree: She acted as our chief communication and voice and handled our interaction with outsiders. Whenever we needed experts from various aspects of fitness, she facilitated our interaction with them.

The Glow: Better Than Before: FORMAT

 
We decided to keep it simple. Participants had to complete 10 tasks assigned to them daily. It is understood that each participant was genuinely interested in her/his health transformation. All she/he needs to do is simply commit 90 days of his/her life to their health journey and follow the given tasks sincerely,

The tasks were a combination of food (we encourage people to eat and किसी को भी भूखे नहीं मरने देते ), movement & exercise, breathing, skincare, hair care, eye care, and oral care.

It was a comprehensive programme designed to deliver for anyone who remained on the committed path.

It was our job to make the journey exciting, fun-filled.

BNPGR’s Glow programme had checkpoints

Monthly checking of weight, waist circumference, body fat, visceral fat: all 3 times during the programme: compare each parameter with Zero-day readings

At the end of three months, do the blood test again and check individual panel/markers

हाथ कंगन को आरसी क्या?

Programme ‘s overall effectiveness would be checked in the most transparent manner.

 We would also have winners declared and awarded in each category, percentage reduction being the main criteria.

And the biggest plus of the programme

A 3-month journey! … full of मस्ती, धमाल, bonding, camaraderie.

 

  हम जो चलने लगे

चलने लगे हैं ये रास्ते

मंजिल से बेहतर लगने लगे हैं ये रास्ते

…………………………………………………………………………………………………………………………….

The start

163 runner friends were present for the readings on impedance-based weighing scales.

Umesh Chauhan was kind enough to bring his 3 scales over the next 3 months, 4 times so that readings are observed and measured on the same scales only.

The programme


The basic structure of the program itself was quite straightforward- participants had to complete 10 tasks daily and were given marks accordingly. These marks incentivised the participants to perform well as their marks contributed to the team’s total weekly score.
In many ways we were back to school with all the competitive spirit and desire to win.

1st week के commitments (tasks)
सफ़र में धूप तो होगी जो चल सको तो चलो
सभी हैं भीड़ में तुम भी निकल सको तो चलो

किसी के वास्ते राहें कहाँ बदलती हैं
तुम अपने आप को ख़ुद ही बदल सको तो चलो
Nida fazli/chitra singh

Time for a total health transformation.
Ab jab aapne than hi li hai ki aap khud ko badlne wale ho and now it is the time for a commitment!
Here are 1st week’s commitments/tasks

Task 1: (affirmative: intake/ingestion): one tsp (tea-spoon) lemon juice in lukewarm water (200 ml) early morning, empty stomach

All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 2 days, you will give yourself 2 marks

Task 2 (Dissenting: intake/ingestion): No Bakery products
No to biscuits, cookies, bread, cakes, pastries, donuts, etc

All 7 days of the week
Do it for 7 days: you get 7/7
By mistake you had one piece of biscuit one evening, you deduct one full pint for that day

Task 3 (Affirmative: intake/ingestion): I will finish my dinner/late evening eating by 8.30 pm or before

Plan your day. If followed for all 7 days: 7 out of 7
Missed for two days, you will get 5/7

Task 4 (Affirmative: intake/ingestion):: I will have a bowl of salad ( approx. 80 to100 gm) before every lunch and the salad will have 1.5 teaspoons of flax seed(alsi) powder

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Do it for 2: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero


Task 5: (affirmative: intake/ingestion):1/4th tsp (teaspoon) organic turmeric + pinch of black pepper in lukewarm water (200 ml) before going to sleep {try to keep 15 minutes to half anaap before you hit the bed

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Do it for 2: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero

Task 6: Hair/Scalp Care:
Warm coconut oil, gently massage onto your scalp, leave it for 30 min before you wash: only to be done twice this week

Scoring
Do it two times: you get 7/7
Do it only Once: you get 5/5
Forget to do even once: zero

Task 7: Eye Care
Cut two slices of cucumber. Chill them for a few minutes. Lie down. Place them on your closed eyes for 5 minutes.

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Do it for 2: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero

Task 8: Skincare:
Mornings: Wake up. Take some ice cubes in a big vessel, make chilled water, and put your entire face into it for 20-sec x 2 times

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Do it for 2: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero


Task 9 : Breathing: Pranayam( anulom-vilom) : two times daily morning-evening
Count of 15 each: 15 anulom and 15 vilom
Ratio 1:2
If inhale time 3 sec then exhale: 6 sec
If inhale time 4 sec then exhale:8 sec

Scoring
If done 14 times ( 7 days , daily twice)
You get 7/7
If done 12 to 13 times
You get 6/7
If done 10 to 11 times
You get 5/7
If done 7 to 9 times
You get 4/7
If done 3 to 6 times
You get 3/7
Less than 2 , you get zero

Task 10: Movement/exercise/physical activity: to do 5 times a week
Use a timer when you start the activity
`
Imagine yourself standing in an imaginary sphere. You are at the center. Raise both hands and feel the boundary of this imaginary sphere. Your hands are the radius length of the sphere.

Your task: Move your fingers across the sphere 360 degrees, slowly.
You are trying to fill each part of this imaginary sphere with imaginary rangoli colour. Do it slowly. Do it in the portion in front of you, on your sides, at the top, and behind you. Try to cover every part once. Stop, check the time taken, and note it down for yourself. Never hurry, do not give jerks, and do not twist and turn your upper limbs with force or awkwardly.

Scoring :
Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Do it for 2: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero

BNPGR’s Glow: Better Than Before


2nd-week के commitments (tasks)


“We can’t retract the decisions we’ve made. We can only affect the decisions we’re going to make from here.”
From the movie: Law Abiding Citizen

NO maida, No bakery products tasks continue No new marks for this continuity.
BUT
Negative mark: If you eat maida/bakery products by mistake, you will give yourself minus 1 for that day. हमे आपलोगों की honesty पर honestly आपसे भी ज़्यादा भरोसा है !


Task 1: (affirmative: intake/ingestion): Overnight soaking of one tsp (teaspoon) of methi seeds (fenugreek) & one tsp of dhania seeds (coriander) in water (200 ml) early morning, empty stomach.

All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 2 days, you will give yourself 2 marks

Task 2 (Dissenting: intake/ingestion): No Refined Sugar in any form
{being the होली week: गुड़ (jaggery), शहद (honey), खारेक ( dry dates) powder allowed}

All 7 days of the week
Do it for 7 days: you get 7/7
By mistake you added little sugar to your tea/drink one morning, you deduct one full point for that day

Task 3 (Affirmative: intake/ingestion): I will have 3 litres (minimum) water every day.

Plan your day. If followed for all 7 days: 7 out of 7
Missed for two days, you will get 5/7

Task 4 (Affirmative: intake/ingestion): I will have a bowl of salad of Cucumber, Tomato, Beetroot, Carrot, and Cabbage (any combination: approx. 80 to100 gm) before any meal. The salad will have 1.5 teaspoons of flax seed(alsi) powder or 2 to 3 crushed/broken walnuts.
{optional dressing: Only Olive oil}

Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Do it for 2: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero

Task 5: (affirmative: intake/ingestion): I will have one small size laddu made with अळीव (Aliv/Halim +coconut+ dry fruits on alternate days: Tuesday, Thursday & Saturday Or Monday, Wednesday, Friday .( recipe shared)

Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 days: you get 3 marks
Did not take: You get zero

Task 6: Hair/Scalp Care: You will apply either: Curd+ Honey {½ cup curd+ 3 to 4 tbsp. honey + 2 tbsp. coconut oil: Mix the honey & coconut oil, and warm the mixture. Once cool, add curd and continue to mix until the ingredients are well blended}
Or Egg+ Honey {1 large Egg(whisked)+ 2 tbsp. honey + 2 tbsp. coconut oil: Mix the honey & coconut oil, and warm the mixture. Once cool, add the whisked egg and continue to mix until the ingredients are well blended}
Apply on your hair/scalp. Leave it for 10 to 15 minutes. Shampoo/Wash your scalp/hair

Scoring
Do it for two times: you get 7/7
Do it only Once: you get 5/7
Forget to do even once: zero

Task 7: Eye Care
Palming: 2 times a day: for 2 minutes
Wash your hands-rub your hands together to generate some heat-Cover your eyes gently with the palms of your hands- keep the eyes open for 20 seconds-Close from 21 sec to 120 sec.

Do it for 7 days: you get 7 marks
Do it for 5 days: you get 5 marks
You will not get the 0.5 mark if you forget palming once during the day!

Task 8: Face (Skin) care:
Grind 1/4th cup of oatmeal (steel cut preferred) in a blender or food processor. Add enough water to the oatmeal to make a paste. Apply the oatmeal paste onto a clean, dry face. Leave on for 10 minutes. Rinse with cool water.

Do it for 4 days: you get 7 marks
Do it for 3 days: you get 5 marks
Do it for 2 days: you get 3 marks
Do it for 1 day or forget all days: forget giving any mark: You get zero

Task 9: Movement & Breathing: Backward walking
10 km & above: include back ward walking for a minimum of 250 meters as part of your normal running. At the end of 250 meters, relax & then hold your breath for maximum seconds: Observe your holding power.


Newcomers: Continue walking for 30 to 45 minutes of exercise. At the end do backward walking for 100 meters, relax & then hold your breath for maximum seconds: Observe your holding power.
Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 day: you get 3 marks
Did not take: You get zero


Task 10: Movement/exercise/physical activity: 3 times a week
Sphere/Glob Rangoli+ Hanging:
Continue the Sphere activity.
Add hanging: 4 variations
Newcomer: Raise your hands-our arms should cover your ears-hold for 20 seconds onwards (you may tie दुपट्टा /cloth around your hands)

5 km to 10 km/not used to upper body strength: Hang from a bar, keeping your feet on the ground for very little support. 10 seconds onwards as per your capacity.
21 km/somewhat used to upper body strength: Hang from the bar, your feet off the ground: 10 seconds onwards as per your capacity.

Someone adopted hanging: Swing – move across the bar
A word of caution: Please realise your own capacity: Do not get carried away
Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 day: you get 3 marks
Did not take: You get zero. You must do both, if you miss one of the two, you will not give yourself any mark for that day.

Happy Glowing!

BNPGR’s Glow: Better Than Before
3rd-week के commitments (tasks)
20th March 2022 to 26th March 2022
“You cannot outrun a bad diet”
By Aseem Malhotra, Tim Noakes & Stephen Phinney

No Refined sugar, NO maida, No bakery products tasks continue No new marks for this continuity.
BUT
Negative mark: If by mistake you eat Sugar/ Maida/Bakery product, you will give yourself a minus 1 for that day.
( imandari wali honesty barkarar rahegi ! )

Task 1: (affirmative: intake/ingestion)
• Overnight soaking of one tsp (teaspoon) of Saunf seeds (fennel) & one tsp of dhaniya seeds(coriander) in water (200 ml) early morning, empty stomach.
• All 7 days of the week

Scoring:
do it all seven days: 7 marks.
do it for 2 days, you will give yourself 2 marks

Task 2 (affirmative: intake/ingestion):
• Fruits between 10 am to 11 am
•Pomegranate/papaya /watermelon
•All 7 days of the week

Scoring:
Do it for 7 days: you get 7/7
Do it for 3 days, you get 3/7

Task 3 (Affirmative: intake/ingestion):
• Have diluted Chhas – Pre-lunch
•1 TBSP curd (15 ml) in 200 ml of water.
•Plan your day. For office-going friends, diluted Amul chhas allowed.

Scoring
If followed for all 7 days: 7 out of 7
Missed for two days: You will get 5/7


Task 4 (Affirmative: intake/ingestion):
•Protein in any one meal
Be creative and post your own creation: recipe
(veg: rajma (kidney beans)/chhole channa( white chickpeas)/White lobia beans( black-eyed peas)
•Non-Veg: 2 large eggs/Chicken)

Scoring:
Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Do it for 2 or less: you get 1 mark


Task 5: (affirmative: intake/ingestion: I will have steamed vegetables(avoid potatoes, corn) for the dinner: Please note: this will be your dinner on that day!
•Two times this week (Steamed and NOT Boiled!)

Scoring:
Do it for 2 days: you get 7 marks
Do it for 1 days: you get 5 marks
Could not do : You get a big Zero

Task 6: Hair/Scalp Care:
•You will apply: Aloe vera gel + Vitamin E capsule
•Mix Aloe vera gel and the liquid inside Vit E capsules to make a paste. Cover your scalp and coat the lengths of your hair with this mixture. Leave it on for 15-20 minutes. Rinse thoroughly with water, and shampoo if desired.
The quantity of aloe vera gel should be such that it covers all your hair/head. Try to use aloe vera gel from the plant or all fragrance-free aloe gel. Add in the liquid from one Vit E capsule if you have short hair, if your hair is beyond shoulder length use 2-3 Vit E capsules.

Scoring
Do it three times: you get 7/7
Do it only twice: you get 5/7
Do it once: You get 3/7
Forgot: Give yourself Zero

Task 7: Eye Care
•Near & Far
(Keep a pencil/pen/key/small object in your hand, keep the hand down,)

•Find any open area where you can see the horizon/long distant green zone
•Look at the horizon, count 5 slowly
•Lift the pencil/pen/key in your hand and keep it at eye level height,
•Count 5 slowly
•Repeat the same set for 10 times: morning and evening


Scoring
Do it for 7 days:14 times: you get 7 marks
Do it for 5 days:10 times you get 5 marks
Do it for 3 days : 6 times , you get 3 marks

Task 8: Face (Skin) care:
Mix orange peel powder, besan /multani mitti(use multani mitti if you have oily skin) with enough water* to form a paste.
*Water/Milk- if you have normal skin, milk/malai- if you have dry skin, rosewater/water if you have oily skin.
Apply this on your face
Rinse/wash your face after 4 to 5 minutes. {optional: You may apply on your hands & legs}

Scoring
Do it for three times: you get 7/7
Do it only two: you get 5/7
Do it once: You get 3/7
Forgot: Give yourself Zero

Task 9: Morning Sun: 7.30 am to 9.30 am
You will walk barefoot on grass (preferred) or on the sand for 10 min (minimum)

During these 10 minutes, you will also do basic Pranayam ( anulom-vilom )10 on each side facing the Sun.

Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 day: you get 3 marks
Did not take: You get zero

Task 10: Movement/exercise/physical activity: 3 times in a week
Sphere/Glob Rangoli+ Move on All Fours
Continue the Sphere activity. (Kindly review your rangoli. Are you missing some zones of your sphere/globe? Are you only covering the periphery? Not covering the inner zones?)
Once you have completed the sphere, bend and go down to All Fours.
Start crawling

Entry-level: Newcomer: Use opposite limbs, left-hand-right leg & right-hand left leg
Mid-Level: If You are Ok with it: Use the same pair: Left hand-left leg/ right hand-right leg
Advance: If you are really good at it: Use any incline: Go sideways -lateral bear crawl

A word of caution: Please realize your own capacity: Do not get carried away
Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 day: you get 3 marks
Did not take: You get zero. You must do both, if you miss one of the two, you will not give yourself any mark for that day.

Happy Glowing!

BNPGR’s Glow: Better Than Before Project
If it came from a plant,
Eat It;
If it was made in a plant,
Don’t.
By Michael Pollan
Here are 4th week के commitments (tasks)
No Refined sugar, NO maida, No bakery products tasks continues: No new marks for this continuity.

You will add: I will not eat any processed food (anything which is made in a factory-on large scale with clear aims (a) to increase the shelf life (b) too many additives
BUT
Negative mark: If by mistake you eat Sugar/ Maida/Bakery/Processed food product, you will give yourself minus 1 for that day.
So on one unfortunate day if you had sugar, or processed food: you will give yourself a minus 2, If more than your negative scoring will drag your positive ones!

Task 1: (affirmative: intake/ingestion) : Every morning : 2 Tulsi leaves in warm water or few drops of Tusli अर्क in lukewarm water ( 200 ml ) early morning, empty stomach

All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 2 days, you will give yourself 2 marks

Task 2 (Affirmative: intake/ingestion): You will overnight soak 2 badam ( almonds) & 2 across(walnuts)- Eat in the morning
( badam with skin or without your personal choice)

All 7 days of the week
Scoring: do it all seven days: 7 marks. Do it for 3 days, and you will give yourself 3 marks


Task 3 (Affirmative: intake/ingestion): Have nariyal paani/coconut water for 4 days minimum (may be a problem with people traveling North India or overseas, they may not get coconut water )
No substitute to naariyal Paani. You may buy packed-branded नारियल Paani in food-grade packing and carry it with you.

Scoring: Do it for 4 days : 7/7
Do it for 3 days : 5/7
Do it for 2 days : 3/7
Do it for 1 Day : 1/7

Task 4 (Affirmative: intake/ingestion): Fruit Detox: Only one day: Full day only on fruits ( list of fruits to avoid: sitaafal , chikoo, mango, jackfruit, pineapple, banana, grapes. Fruits to prefer: Apple, Papaiya, kiwi, watermelon, musk melon, pear, pomegranate, citrus fruits like oranges, mosambi, kiwi, and seasonal fruits which are not very sugary) you can add rock salt and kalimiri if needed, not normal salt

. No fruit juices (even without sugar)
Scoring: do it one day and you get: 7/7
Could not devote any one day out of 7: Your get Zero

Task 5: (affirmative: intake/ingestion): You will have dal khichdi in the night -Qty 80 gm to 100 gm only: 2 times this week.
The basic aim is to have a light dinner. You may add a simple salad (no dips)
(dal/khichdi: ingredients can be single-origin or mixed,)

Do it for 2 days : you get 7 marks
Do it for 1 days : you get 5 marks
Couldn’t do: forget giving any mark: You get zero

Task 6: Hair/Scalp Care : Natural homemade conditioner.
To make the conditioner, take a tablespoon of aloe vera gel that is free of colour and perfume in a bowl. Add in a quarter teaspoon of vegetable glycerine too. Now add in a tablespoon of rose water. Finally, add in five to six drops of rose essential oil. (Additional essential oil is optional, it just gives a nice scent). Now mix well with a whisk. At first, the mixture will be very lumpy but as you keep mixing, it will form a smooth mixture.
How to apply: Can be used on wet, washed hair as well as dry hair. Can be applied after combing.

Scoring
Do it for 3 times: you get 7/7
Do it 2 times: you get 5/7
Do it once: you get 3/7
Forget to do even once: zero

Task 7: Eye Care:
Do the eye yoga -Move your pupils up, down, clockwise, anticlockwise.: 4 sets
For the first 3 sets Keep your eyes open and for the last 4th set Do the maximum exercises with your eyes closed. Once done, Dip your face in ice-cold water with your eyes open. Count minimum 5 to maximum 15 seconds. Those who still have hesitation in dipping the complete face can gently splash cold water into their eyes, 4 to 6 times.

:Do it for 5 days: you get 7 marks
Do it for 4 days : you get 5 marks
Do it for 3 days : you get 3 marks
Do it for 2 : you get 1 mark
Do it for 1 day or forget all days : forget giving any mark : You get zero


Task 8: Face care:
Only to do in the Evening: Ice facial.
Take the gel of one aloe vera leaf/ 4tbsp aloe vera gel, a few neem leaves( 1-2 spoons of neem powder also works), and a small cucumber. Add 1/2cup of water and grind it into a liquid. Strain this liquid carefully. Pour into ice cube trays and freeze.
The Task: To use, remove an ice cube and rub it gently on your face until it melts. Do not rub too close to the mouth as it will taste very bitter. Leave it on for 15 mins. Then wash your face, with water.
If you’re someone with a sensitivity to cold ice, don’t apply the cube directly to your face. Wrap it into a Muslin cloth/ handkerchief and apply

Do it for 3 days: you get 7 marks
Do it for 2 days: you get 5 marks
Do it for 1 day: you get 3 marks
Did not do: You get zero


Task 9: Sitting Posture: Each day:5 minutes minimum X 2 sets
During the day whenever you are sitting. You will sit without back support.
You will use any stool, bench, table, or chair without a backrest.
If at home or office: You will ask your family member /colleague to observe your posture and take your video for 2 minutes. If no one is around, you will take your own video for 2 minutes

Scoring
If done 14 times (7 days, daily twice)
You get 7/7
If done 12 to 13 times
You get 6/7
If done 10 to 11 times
You get 5/7
If done 7 to 9 times
You get 4/7
If done 3 to 6 times
You get 3/7
Less than 2, you get zero


Task 10: Animal flow with a kick through exercise
To do 5 times a week
You will start with sphere/globe rangoli, once through you will carry out animal flow with a kick through
Beginners: Can do only step 1: you will stop at the forward lunge position.
Middle/Advance: You will do the complete kick through
Middle level: on each side 3 to 4 sets
Advance: minimum 5 and above sets (one set: both the sides

Scoring:
Do it for 5 days: you get 7 marks
Do it for 4 days: you get 5 marks
Do it for 3 days: you get 3 marks
Do it for 2 days: you get 1 mark
Do it for 1 day or forget all days: forget giving any mark: You get zero

Happy Glowing!

Results at the end of four weeks. The first monthly review

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